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  1. #466
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    Shins after my workout

    http://tinypic.com/r/2z6hwnd/6
    Limitations are for people that have them, and excuses are for people that need them.



  2. #467
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/9/12

    Breakfast - Shake

    Breakfast 2 - Eggs, toast, OJ

    Snack/pre - PB&J and rice cakes with jelly on them

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Legs/abs

    Hack squat (starting weight 54lbs) -
    144X10X2
    234X10
    324X5X2
    234X8
    144X15X2

    Leg press -
    463X10
    553X6
    733X3 --> 463X5 --> 283X10

    Stiff legged deads w/ DBs -
    35X10
    40X10
    50X10
    55X10

    Leg extensions (individual pad for each leg, one leg at a time) -
    50X15
    60X15
    80X12
    40X20

    Squats -
    135X10X3 (45sec rest)

    Horizontal calf press -
    180X15X4

    Seated calf raises -
    145X12X3

    Exercise ball crunches -
    2 sets of 30
    2 sets of 30 w/ 8lb medicine ball

    Rope crunches -
    52.5X25X4

    10 mins on elliptical

    Done!


    Notes : Legs looked awesome today. Definitely getting bigger
    Limitations are for people that have them, and excuses are for people that need them.



  3. #468
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/10/12

    Breakfast - 5 eggs, toast, oatmeal

    Snack - Shake

    Lunch - Chipotle burrito

    Post - Shake

    Dinner - Danish meatball things made of pork, they're really tasty

    Late meal -


    Workout - Arms

    Seated DB curls -
    30X15
    40X10
    45X10
    50X7
    50X5

    Preacher curl machine -
    90X12
    135X6
    135X5 --> 90X7 --> 45X10

    Free motion preacher cable curls (one arm at a time) -
    35X15
    40X15
    50X12
    60X8X2
    30X20

    Standing EZ bar curls -
    60X12
    70X12
    90X10
    100X6 --> 40X12


    Standing DB hammer curls -
    40X8X3

    V-bar pushdown -
    32.5X20
    62.5X15
    82.5X10
    97.5X6X2
    32.5X20

    Cable pulldown (one arm at a time) -
    12.5X15X2
    17.5X10X2

    Reverse pulldowns -
    45X15
    65X10X2
    80X6 --> 35X20

    DB skull crushers -
    20X12X3

    Rope pulldown -
    32.5X10X2
    47.5X10 --> 32.5X15

    Forearm work

    Done!


    Notes : Solid solid workout. Great pump today, triceps looked sharp.
    Limitations are for people that have them, and excuses are for people that need them.



  4. #469
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/11/12

    Breakfast - Oatmeal, shake

    Post - Shake

    Before work - 2 PB&Js and some rice..weird combo

    At work -

    At work -

    After work -


    Workout - Shoulders

    Seated DB press -
    60X10
    70X10
    75X8
    80X5

    Military press (smith) -
    110X10X2
    160X5X2
    70X10 (BNP)

    Lateral DB raises (standing, one arm at a time) -
    25X12
    30X10
    35X6 --> 15X20 (same time)

    Lateral cable raises -
    12.5X12X3

    Rear delt cable pull (one arm at a time) -
    12.5X15X3

    Rear flies -
    190X15X2
    205X12X2

    HS shrug machine (weight each side) --> superset w/ front DB raises -
    90X15X4 --> 15X10X4

    Rear BB shrugs --> superset w/ fron BB shrugs -
    135X15X3 --> 135X15X3

    Done!


    Notes : Kind of a quick workout, didnt have time for abs today
    Limitations are for people that have them, and excuses are for people that need them.



  5. #470
    Join Date
    Aug 2008
    Posts
    7,396
    vCash
    1500
    Are you still tryin' to work towards that contest man? I feel like I remember you mentioning a contest at some point in June (maybe?). How's it coming for that?

  6. #471
    Join Date
    Nov 2007
    Location
    Duxbury
    Posts
    15,111
    vCash
    1500
    Quote Originally Posted by Cubs Win View Post
    Are you still tryin' to work towards that contest man? I feel like I remember you mentioning a contest at some point in June (maybe?). How's it coming for that?
    Hmm...I think he might have been training for the INBF Hercules or something like that

  7. #472
    Join Date
    Aug 2008
    Posts
    7,396
    vCash
    1500
    Quote Originally Posted by Pedroia_MVP View Post
    Hmm...I think he might have been training for the INBF Hercules or something like that
    Touche.

    Finals week does horrible things to your brain, so I'm dishing the blame that way. At least my other two questions weren't horrible!

  8. #473
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    I wanted to but i dont think thats gonna happen lol. Maybe Nov/Dec im thinking
    Limitations are for people that have them, and excuses are for people that need them.



  9. #474
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/14/12


    Breakfast - 4 eggs, toast, OJ

    Snack - Shake

    Preworkout - PB&J, rice cakes, water

    Post - Shake

    Before work - Tuna on wheat

    At work -

    After work -


    Workout - Chest/bis/abs

    Flat BB bench -
    135X10
    185X10
    205X8
    225X5
    245X3
    255X1
    265X1
    225X5

    Incline DB press -
    60X10
    70X10
    75X8
    80X6
    90X4

    Incline DB flies -
    45X12X3
    30X20

    HS wide chest machine (weight each side) -
    45X15
    90X12
    115X8 --> 90X6 --> 45X15

    High cables -
    20X20X3

    Flat DB press --> supserset w/ flat DB flies -
    80X5X3 --> 35X10X3

    HS incline press (weight each side) -
    70X10
    70X8X2
    45X10

    Standing DB curls -
    30X15
    35X10
    40X10
    45X6

    Standing BB curls -
    40X15X3

    Rope crunches -
    52.5X25X4

    Done!


    Notes : Long workout, but really good. My chest feels amazing, i hate doing abs and im starting to slip away from doing them again
    Limitations are for people that have them, and excuses are for people that need them.



  10. #475
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/15/12

    Breakfast - 4 eggs, toast, oatmeal

    Snack - Shake

    Preworkout - PB&J, rice cake, water

    Post - Shake

    Dinner - Chicken cutlets and pasta

    Late -


    Workout - Back/tris

    Deadlifts -
    135X10
    225X10
    315X5
    365X3
    405X1
    425X1
    445X1
    405X1
    225X8

    Lat pulldowns -
    130X12
    160X10
    190X6
    205X5 --> 100X15

    Close grip pulldowns -
    130X10
    145X10
    160X10
    175X6 --> 100X10

    BB rows (smith, overhand) -
    110X12
    160X8X2
    70X10 (wide grip)

    Cable rows (close grip) -
    130X10
    160X10
    190X6 --> 100X15

    Diverging lat pulldowns -
    90X12X3

    Free motion cable rows (one arm at a time, underhand) -
    80X12X2
    100X10X2

    Rear shrugs (smith) -
    200X15X2
    250X10 --> 200X10 --> 110X15

    Individual handle pulldowns (regular grip, one arm at a time) -
    15X12
    20X12
    25X10X2

    Rope pulldowns -
    42.5X12X3
    30X15

    Done!


    Notes : Solid workout today. Deadlifts are quickly becoming my favorite exercise to do. Shins once again all bloody.
    Limitations are for people that have them, and excuses are for people that need them.



  11. #476
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/16/12

    Breakfast - Shake, oatmeal, poptarts

    Pre - PB&J, water

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Legs/abs

    Hack squat (start weight 54lbs) -
    144X15X2
    234X10
    324X5 --> 234X5
    144X15X2

    Leg press (start weight 103lbs) -
    373X10
    463X10
    553X6
    643X5 --> 283X15X2

    Leg extensions (one leg at a time) -
    50X15
    70X12
    100X5 --> 50X12

    Hammy curls -
    80X15
    110X12X3

    Seated calf raises -
    145X20
    165X12X3
    145X10

    Standing calf raises (smith) -
    110X15
    160X10X3

    Leg raises -
    1 set of 20
    3 sets of 15

    Crunch machine -
    100X15X2
    120X15X2
    60X30

    Exercise ball crunches -
    1 set of 25
    2 sets of 25 w/ 6lb medicine ball

    5 mins on stairmaster

    Done!


    Notes : I was drained after this workout. Legs looked great again and for the first time in a few month i wore a tanktop to the gym and i got a lot of compliments on my upperbody development.
    Limitations are for people that have them, and excuses are for people that need them.



  12. #477
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    30,200
    vCash
    1500
    No competition next month?
    You Too Can Achieve This When You Visit The Fitness Forum!

  13. #478
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    I cant man. Im not even close to where i need to be
    Limitations are for people that have them, and excuses are for people that need them.



  14. #479
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/17/12 (yesterday)

    Breakfast - 2 eggs, sausage, bacon on a roll

    Snack - Shake

    Lunch - Chipotle burrito

    Post - Shake

    Dinner - Olive garden, chicken alfredo w/ broccoli

    Late - PB&J


    Workout - Arms

    BB curl -
    40X15
    60X12
    80X8
    100X5 --> 40X12

    Incline DB curl -
    30X10
    40X10
    55X5X2
    30X10

    Free motion cable preacher curls (one arm at a time) -
    40X15
    45X15
    60X10X2

    Preacher curl machine -
    90X10
    135X5
    135X5 --> 45X15

    Seated DB hammer curls -
    45X8X4

    Concentration curls (one arm at a time) -
    30X12X2

    V-bar pushdown -
    35X20
    50X20
    65X15
    80X10
    95X6 --> 42.5X12

    Rope pulldowns -
    37.5X15X5 (30-45 second rest)

    Overhead rope extensions -
    37.5X12X3

    DB skullcrushers -
    25X10X4

    DB kickbacks (one arm at a time) -
    10X15X3

    Forearm stuff

    Done!


    Notes : Quick arm workout, was done in about an hour. Not too bad though, triceps still need work.
    Limitations are for people that have them, and excuses are for people that need them.



  15. #480
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,369
    vCash
    1500
    5/18/12

    Breakfast - Shake, banana

    Post - Shake with PB and a banana mixed in

    Before work - PB&Js

    At work -

    At work -

    After work -


    Workout - Shoulders/abs

    Military press (smith) -
    110X10X2
    160X8
    180X4X2
    110X10

    BNP (smith) -
    70X8X3

    HS shoulder press machine (weight each side) -
    45X15
    90X8X2
    45X10

    Seated lateral DB raise (same time both arms) -
    20X12
    25X10X3
    10X20

    Lateral cable raises (one arm at a time) -
    12.5X10X3

    Seated front DB raises -
    25X10X3

    Upright row -
    40X15
    60X10X2

    Rear fly machine -
    175X20X2
    205X10X2

    Bent over DB flies -
    30X12X4

    BB shrugs -
    135X20
    225X12X4
    135X20

    Rear BB shrugs -
    225X10X3

    Leg raises -
    4 sets of 20

    Cable crunches -
    52.5X20X3

    Done!


    Notes : Decent workout. Nothing too crazy today
    Limitations are for people that have them, and excuses are for people that need them.



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